• Monday, March 9

    Strength:

    Week 10
    Deadlift: 1×1 @ 105%
    Speed deadlift: 2×3 @ 65%

    WOD:

    12min AMRAP
    200m run
    8 t2b
    8 dB hang c&j Right arm 50/35
    8 dB hang c&j left arm 50/35

    * Run counts as 1 rep so Total 25reps/round

    Midline:

    3x1min plank
    1min rest
    Weighted if possible

  • Friday, March 6

    Strength:

    A)
    Every 60secs (3 sets):
    Sots press x 4

    B)
    Every 60 secs (3 sets):
    3 position power clean x 1 rep

    *Performing a clean from above the knee, below the knee, and from the ground = 1 rep of the complex. Build over the course of the 3 sets (No heavier than 60% of your max).

    C.)
    Every 90 seconds, for 9 minutes (6 sets):
    Power Clean + Power Jerk x 1 rep @ 90%

    Accessory:

    Supine rows 3×20
    Strict press 3×20
    Bicep curls 3×20

    Work with a partner, resting while they go
    Finish one movement before going on
    Empty barbell or even less

  • Thursday, March 5

    Skill:

    Strict Handstand push-ups
    Every 2mins for 5 round
    ME unbroken set

    WOD:

    4x
    Every 5mins
    400m run
    20 pistols (10/side)
    7 ring mu’s

    * Rest remaining time
    * Reps not completed are added to your score

    Midline:

    Tabata
    Hollow rocks
    Supermans